CrossFit and Fearless – CrossFIT
Eccentric Deadlift (5×5)
3-5 second descent after every rep.
5 sec descent for 9.20.17, try to add 5-10# from last week’s lift. CONTROL for a 5 second descent, once the plates touch the ground, quickly return to lock out.
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
6 Barbell Bent Over Row
12 Band Tricep Pull Downs
Use a box or stack of plates if needed for pistols.